In today’s post I’d like to cover the topic which is being discussed a lot on a vegan diet - the iron. The iron is essential for an oxygen transport, propper immune system function or the production of red blood cells.

The symptoms of iron deficiency are tiredness, weakness, poor immune system, problems with breathing or cold hands & legs. Our body is not able to produce the iron on its own so we have to take it from our diet - and that’s exactly the reason why most people are scared of becoming vegan. While it’s true that the animal products are rich in iron, they are not actually essential for having the optimum level. In fact, I used to struggle with low iron level when I was eating meat and it has risen since I’ve become vegan.

So what you should be careful of?

FOOD RICH IN IRON

While the iron in animal products is hem (easily absorbable), the iron in plant products is non-hem. It has been proved that the non-hem iron has many health benefits but it’s absorbtion is lower - so you have to eat a lot to get an optimum amount. The foods richest in iron are black strap molasses, nuts, seeds, tempeh, spinach, kale, sweet potatoes or oats.

FOOD RICH IN VITAMIN C

It has been proved that the vitamin C improves the non-hem iron absorbtion up to 60%! So try to combine iron rich foods with with vitamin C rich foods (for example tomatoes, peppers, raspberries, blueberries or lemon). And if you’re wondering how, there’s nothing easier than to have a glass of lemon water along with your meal!

IRON INHIBITORS

However, there are some inhibitors which have completely opposite effects than the vitamin C - they decrease the iron absorbtion. These are black tea or coffee and also various supplements such as the zinc or the calcium.

THE SUPPLEMENTS

I used to think that I don’t need to use supplements when I was not lacking of anything. However, now I know that the supplements serve as the prevention. Because of that I’m using liquid iron by Viridian which I absolutely love and would highly recommend!

So that’s all for todays post. I’d love to conclude by saying that if you haven’t had your blood tested or if you’re feeling like you could have low iron levels, definitely get your blood tested and consult it with your doctor.

Also, I hope you liked that post and that you found it helpful! See you in the next one.